CF Barbending – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Hang Power Snatch (1 EMOM x 30 )

start around 50% & build to heaviest load possible with no fear of missing

Accessory – 4 x :40 on/:20 off

BB Good Mornings

Metcon (8 Rounds for time)

No Equipment WOD

8 x 200m Sprint

*rest 1:1*